Upcoming Events
Sunday, August 20th Pop Up Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Thursday, September 21st CFM Bring-A-Friend Day! Invite a friend or family to join you for a beginner friendly partner workout. Send us their full name, contact email and the time you will be attending to reserve their spot in advance. #BYOF Bring Your Own Friend!
Today’s schedule
6:00a: All Levels CrossFit- Michael
7:00a: All Levels CrossFit- Michael
8:00a: Open Gym- Michael
12n: All Levels CrossFit- Michael
1:00p: Open Gym- Michael
4:00p: Open Gym- Kevin
5:00p: All Levels CrossFit- Kevin
6:00p: All Levels CrossFit- Kevin
Workout of the Day (WOD)
A. Pause Front Squat
(2 second Pause)
2-2-2-2-2
B. AMRAP 12
18 Wallballs (20/14 to 10/9ft)
50 Double Unders
9 Deadlift (225/155)
Post load for squat and rounds for AMRAP. Ex: 275#, 6+34 Rx
And coming Saturday…
Cat’s Cradle
Partner WOD
AMRAP 20
400m Relay Run (200m each)
20/16 Cal Row
15 Hang Power Cleans (135/95) (Rx+ 165/115)
5 Devil’s Press (35/25’s) (Rx+ 50/35’s)
All the reps are team totals. 1 partner working at a time.
Post rounds for AMRAP. 400m = 40 reps. Ex: 4+68 Rx+.
Saturday Schedule
8:30a: Open Gym- Michael
9:30a: All Levels CrossFit- Michael
10:30a: All Levels CrossFit- Jeannette
11:45a: Yoga- Michael
And coming Sunday…
A. Single Leg Kettlebell Deadlift
3 x 5/5
B. 10 Rounds [18min cap]
10 1-Arm Dumbbell Thrusters (35/25) (Rx+ 50/35)
12 Alt Single Leg V-Ups (Rx+ Alt Single Leg Toes to Bar)
Post time for the WOD. Ex: 10:49 Rx
Sunday Schedule
9a: Weightlifting- David
11a: All Levels CrossFit- Adam
12n: Yoga- Michael
